‘Just one more cocktail, then I’ll switch to water’ – sound familiar?  We all know that hydration in summer is important, but we'be all been caught out before. You’re enjoying time spent outdoors with your friends whether that be going on hikes, hanging out at the...

Caffeine has been show to consistently improve exercise performance, and up until 2004 it was on WADA's banned list.  Although we think mostly of coffee, caffeine is found in many foods and beverages, and so monitoring and testing can be a problem.  Caffeine is also...

This year has seen some abrupt and significant changes to our daily life and routine. Some of us are facing extended periods of isolation and restrictions. We are all facing uncertainly and disruption to 'normal' life which can have a negative effect on mental health.  Isolation...

Getting ready for a big race?  Wondering what all the carb loading hype is about?  Here are some great tips to get you prepped and ready for your best race day yet! ...

Taking care of your immune system is always important, but even more so now as we face a global pandemic. Generally, your immune system does an amazing job of defending you against disease causing micro-organisms.  However, sometimes it fails, and infections can invade and take...

Intermittent Fasting (IF) is an increasingly common way of eating that has become popular over the last few years. IF is also known as time-restricted eating, where the aim is to restrict when you eat, rather than necessarily what you eat.  A recent review of...

As people become more aware of the health benefits of eating plenty of fruits and vegetables, there is a growing global trend towards plant-based diets.  In the past, identifying as vegan or vegetarian was viewed as extreme or unusual, but now all that is changing...

As we age, our bodies and our physical goals change. When we're younger, we typically use protein supplements to build muscles and enhance athletic performance. As we age, those goals shift and we can utilise protein to maintain muscle mass that's more susceptible to deterioration,...

If you follow sports nutrition, then you certainly know that protein is an essential part of your daily diet. If you are an endurance athlete, you may not think of yourself as a body builder. Yet, your training load places significant demands on your body for maintaining, repairing and...

Trendy fad diets tend to contradict each other. While some include carbohydrates, others altogether avoid them or differentiate between good and bad carbs. It can be challenging to know what information to trust or what approach is right for you. With our ultimate guide to...

A common question we are all asking right now is, how do we keep fit in isolation? With many races cancelled and even regular exercise restricted for athletes right across Australia, our routines have to change.  That can be hard, both physically and mentally, and...

Athletes know the truth — size, at least portion size, truly does matter! When you’re an athlete — whether you’re training for a big event like a triathlon or simply trying to perfect your yoga form — you need more calories to get you through...

When athletes are training, they set exercise routines that include both easy days and hard days. And as they plan for these cycles, many athletes find it advantageous to adjust their diets and follow trends like carb-cycling. As sports nutrition shows us, some diet changes...

Why are Electrolytes for Sports so Important If you're an athlete or enjoy sports and exercise, you've probably heard of electrolytes. It's one of those standard terms we all seem to know, but maybe we don't quite understand its complexity. In essence, they're essential minerals that...

Why Electrolytes are Important Before and After Exercise “Electrolytes” is one of those buzzwords you hear when learning about health, exercise, and nutrition. Athletes often stock up on electrolyte-infused drinks after working out, but not everyone understands the significance of these minerals. There’s a science behind...

Improving Your Mood with Natural Nutrition We all know that when you eat healthy food, you feel better.  It seems logical that a diet of natural nutrition which is rich in fruit, vegetables and lean proteins will result in good physical and mental health, and studies...

In sports nutrition, understanding how foods react with your body is the key to boosting your endurance. A low FODMAP diet is a great way to do just that!...

If you’re looking for a snack to get your body ready for your workout, you might be wondering what’s best for you. Lucky for you, Australian sport nutrition experts have ten great snacks you can try pre-workout to give you more energy, prevent muscle catabolism,...

Electrolytes: Essential to life  Electrolytes are minerals that carry an electric charge when they are dissolved in a liquid such as blood. The blood electrolytes—sodium, potassium, chloride, and bicarbonate—help regulate nerve and muscle function and maintain acid-base balance and water balance, essentially controlling the shift of fluid in and out...

What's so super about Supergreens? We might all debate what the perfect ‘healthy’ diet is, but we know that eating whole-foods including a wide range of nutrients and avoiding sugar and processed foods is vital.  While we might aim for the perfect diet, it’s not always...

Boost your immune system to avoid illness As we face new and unique health challenges, our immune system is the first line of defence.  Therefore, people with compromised immunity are most at risk such as people with chronic diseases or the elderly.Although we can’t do anything...

It is quite simply your most common question - what nutrition do I need to use in training? How much water, carbs, electrolytes, protein??  No matter what new exciting product or promise is out there, your basic nutrition needs are actually quite simple, and the...

by Issi Brookes ~ Feb 2020 It is vital that as an athlete you ensure that your protein intake is adequate and this particularly applies in the post activity period. When exercising, the presence of adrenaline and absence of insulin results in muscle proteins breaking down...

by Issi Brookes ~ Feb 2020 Protein is an essential macro-nutrient that helps build muscle, repair tissue, and make enzymes and hormones in our bodies.  Basically, it is one of the building blocks of our bone, muscle, and skin and is an important component of almost...

2020 is underway and with that comes a renewed sense of vigour and enthusiasm.  Goals are set, race plans are made, and many resolutions include improved nutrition and body composition. January is the perfect time to reflect on the 2019 lessons learnt in nutrition, so...

As summer hits Australia, here are our top five tips for keeping hydrated and some guidelines on when it's a good idea to use a sports drink! ...

We’ve all felt it at some point… that intensely painful and involuntary muscle contraction we know only too well as cramp.  Some people rarely get cramps… whereas others will have a crippling cramp just by pointing a toe in the water and seem to be...

"If my child is playing sport, do they need a sports drink?" This is such a common question, and one which parents ask me regularly.  Most parents have been warned about the health risks of soft drinks and energy drinks such as excess calorie consumption, dental...

Studies are showing us that dehydration can affect your mood, brain function and performance.  Basically, even mild dehydration can lead to lowered mood, increased fatigue and a decline in your ability to think clearly. Given that the human body is made up of 60% water,...

Kona: Bindi’s Tips for the Big Island (yes, there is good coffee!)It’s that time of year again, Kona time. For many people, Kona is the pinnacle of hours, days, months and years of training.Touching down on the Big Island is akin to landing on hallowed...

A lot of our talk about nutrition will focus on the big stuff.  The macros of protein, carbs and fat, or what makes the perfect post training breakfast.  But if you are on a decent training program and expending plenty of energy each day, there's...

The marathon.  What a beautiful, challenging and even mythical distance.  Throughout history, runners have challenged themselves in both mind and body over this distance.  The first marathon commemorated the run of the soldier Pheidippides from a battlefield near the town of Marathon, Greece, to Athens in...

We all know sugar tastes good and it’s hard to stop at just a small sample of anything deliciously sweet.  But are you actually addicted?  It’s certainly possible, as sugar activates opiate receptors in your brain to make you feel good emotionally, even if only...

Green is the new black, and it suits everyone. While fashion may not be my forte (lycra anyone??), I do know a lot about nutrition, and when it comes to upping your daily intake of vitamins and nutrients, I’m all over it. While hippies have been spouting...

Supergreens and superfoods in general are getting plenty of media hype, and quite rightly so. Supergreen powders contain antioxidants, enzymes, and phytonutrients which pack a real nutritional punch. Let's have a look at the benefits of supergreen powders and why they really do...

Do you have runner’s gut, runner's stomach, or get the runner's trots?   You know the feeling… well there’s a very good chance you do, as up to 50% of athletes can suffer gut problems during exercise, and most often that occurs during a run. Not sure what...

In recent weeks there has been plenty of discussion regarding drugs in sport, and a common theme is the issue regarding safety of supplements.  As an athlete myself and as the director of a sports nutrition company, I don’t propose to have all the answers...

Heavy training can take a huge toll on your immune system, with both acute (short term) effects, and also chronic or long term consequences. Immunologists explain that there is an 'open window' of impaired immunity after considerable exertion which can last anywhere from 3 hours...

As an athlete you do all of the things regular people do like work, spend time with family and friends, and make sure you generally have clean clothes and all the chores that go along with every day life. Then, add in some long training hours,...

Are you putting a lot of hard work and time into training for an event, but don’t know where to start with nutrition?  Or perhaps you have tried some nutrition, but there are so many options out there you’re not sure what’s best, what you need...

'Natural’ is a term very widely used in food and nutrition and can its definition can vary, but essentially it means ‘existing in or derived from nature’.  More specifically, food and products labelled as natural do not contain artificial ingredients or preservatives.  So, what are...

Eating out. It can be a heap of fun to go out for a meal with family or friends… but if your focus is on health eating then it can occasionally get a bit tricky. Add in some special dietary requirements and your options can...

We all know by now that cardio is good for your heart and you will lose weight doing it… right?!  Well, a common myth around endurance athletes is that if you train enough, the weight will literally just fall off and come race day you...

Fasted or fuelled?  While some people swear by early morning fasted workouts for their fat burning benefits, others will perform better in intense or longer training sessions after fuelling up first. So, what really are the benefits of each approach? And, if you are going...

Meet Jo Smith… mum of four, full time Asset Manager, coach, mentor and 9-time-Ironman.  Sounds like she has a lot going on right?  Well as if that isn’t enough, Jo has been accepted to race Ultraman Canada in 2020, which is a three day triathlon event...

With the AFL season well underway, many of us are launching into pre-season training for our own favourite winter sport.  Of course, the professional players kicked off their pre-season months ago, and are extremely well prepared for the demands of the game.  West Coast Eagles midfielder...

Spend some time around athletes and you’ll soon realise we talk about nutrition… a lot.  Of course, everyone uses something different, everyone has the ‘one thing’ that they swear by which makes all the difference to their race day.  And while we should all be...

Sarah has a laid back and determined approach which is typical of many successful triathletes in Australia; however as with many high achievers it is overcoming adversity that has seen her emerge stronger and faster than ever.  This pocket rocket came to Australia from Wales...

We have some truly exceptional athletes in our #bindicrew, and it is always inspiring to hear their achievements and challenges along the way. Jack Wheatley was inspired as he watched some TV highlights of the Ironman Hawaii Word Championships.  He felt the initial buzz of the...

As people become more aware of the health benefits of eating more fruits and vegetables, there is a growing global trend towards plant-based diets.  In the past, identifying as vegan or vegetarian was often viewed as extreme or just weird, but now all that is...

Have you ever noticed that icky, irritable feeling after eating too much sugar?   A few too many lollies or a sweet dessert and you quickly get that familiar surge of sweet energy.  However, that feeling can be soon followed by a crash, where you start...

You only need a quick check online and it seems there is an overwhelming mountain of information and products available in the nutrition world.  We seem to have so many options, and are bombarded with info at every turn when it comes to endurance nutrition. Here...

As we enter a new year with enthusiasm and new goals, January is the perfect time to reflect over the past 12 months.  Here’s my take on what we saw in nutrition last year and the lessons learnt, giving us an idea of what we...

In the last couple of weeks we have spent time talking about the beginnings of triathlon.  When Ironman hits town, it is inevitable that people are inspired and often think "maybe it's my time", or "if they can, so could I".  Looking back at when...

If you're an avid follower of pro athletes and triathlon brands alike on social media, you'll have noticed that November is the time for sponsorship announcements. While the thought of repping your favourite cycle kit, goggles, wetsuits and nutrition may be super exciting, how...

If you're an avid follower of pro athletes and triathlon brands alike on social media, you'll have noticed that November is the time for sponsorship announcements. While the thought of repping your favourite cycle kit, goggles, wetsuits and nutrition may be super exciting, how...

Kona is over for another year, and our Bindi athletes back are on Aussie soil, full of stories of triumph and woe. The experience of racing in Hawaii is certain to cause a serious case of FOMO, and I get it, your first instinct is...

Training for an endurance event? Your results on race day will rely on what you put in your mouth on a daily basis, just as much as your training workouts. There are so many new ideas, eating fads, diet experiments, and trusted old-fashioned approaches. How...

As pro athletes the world over compete in last-ditch efforts to accrue qualification points for the Ironman World Championships, we thought we’d talk a little about what it takes an age-grouper to hit the big island....

Now it’s time to look to the Gold Coast and the ITU World Championships, running from 11-14 September. We have our largest contingent of Australian athletes representing this fabulous country ever this year, and every one of us here at Bindi HQ is ready and...

It’s happening people; the official countdown to the Ironman 70.3 World Championships has started! Running over the weekend of September 1 & 2 this iconic, globally-rotating event promises to be a corker. It’s the first time the IRONMAN 70.3 World Championship event will run on the...

Recently I got the chance to catch up with Bindi’s Chief Sales Officer (and all-round great chick) Anne Musk.  Although I am based in Busselton, she lives nearly three hours away in Perth and manages all our stockists and athletes for Bindi. With work and...

You can’t out train a poor diet. That may be hard to hear, but it is the truth – I know from personal experience! Nutrition is key. Look back over your last few races and think about your results. Did you perform well? Did you...

Are you ruining all your good work? You train consistently, turning up to each session and sticking it out until the end. You listen to your coach’s feedback, taking on board what they say and plan to do better next week. But changing just one...

It’s winter. The mornings are dark and the days are short. The pull of the pool has eased off a little, and your off-season is ticking along nicely. You are feeling refreshed, rejuvenated and ready to start thinking about What Comes Next. But before...

"Sometimes life is about risking everything for a dream no one can see but you"  The sport of triathlon can be hugely demanding of your time, money, energy, and even on relationships. Who in the sport hasn't been asked 'but why do you do it?'.  It...

If you are anything like me, you are a little bit addicted to training and the buzz you get from feeling fit and strong. Let’s face it, all endurance athletes are a bit, ahem, obsessive about fitness levels, am I right?  But as I mentioned in...

Travelling can be a big part of the sport of triathlon - whether it is a few hours to a race or even overseas.  The tricky logistics of nutrition, hydration and bike transport can really derail your ideal race. Our star Bindi athlete Brandon,...

The half Ironman weekend brings thousands of people flocking to the coastal town of Busselton, the home of Bindi Nutrition. With that in mind, we thought we’d give you a list of Bindi’s top 5 favourite places to visit in Busselton. The jetty is impressively...

We’ve all been there – we’ve taken time off training, then gone back into the gym and gone hard, thinking we can lift what we lifted before the break. Or we’ve upped the training load to “crazy” in the pursuit of a new goal (Ironman,...

Andrea "Hoppy" Hopkin is a self confessed tough nut, she is very  goal driven and has high expectations of herself.  Last December she suffered a bulging disc and had to take training right back to square one.  Recently she had a successful comeback to racing at...

At Bindi, we have chosen to undertake voluntary and independent product testing by HASTA for WADA banned substances. Not only did our sports hydration product pass the stringent HASTA testing, but like all our range is some of the most effective on the market....

It's time to enjoy all Christmas has to offer, so we turned to Simone Allen from Nutrition Works for her three top strategies to help you enjoy the festive season! Wishing you Merry Christmas from the Bindi Team x...

"Endurance swimming is not about who can do the most amount of training, on the least amount of fuel. Practice your race nutrition in training, as your performance will improve in the KEY sessions, as will your guts' ability to tolerate and digest fuel come race...

Kona - it’s not just an Ironman race.  It’s so difficult to understand beauty of the island, the race, and the Hawaiian people that it’s no wonder people describe it with equal parts myth, legend and awe.  So until you step foot off that plane...

Beginning triathlon is something I always wanted to do, however with a busy career as a vet and then moving into motherhood I had to bide my time.  Five years ago – with 3 boys under the age of 5 and a very supportive husband...

This month we have an insightful Q&A with Nathan Groch, who is one of our experienced long course Bindi athletes. Nathan lives and trains in north west WA in very hot and harsh conditions, and certainly knows how to nail his bike nutrition.  He shares...

There are a number of natural supplements which are actually proven to enhance performance, with caffeine and beetroot the most popular right now. To make life simple, we have put together a handy guide on how to use these supplements to get the most benefit....

We have put together a list of 5 supplements that are backed by science and live up to their claims as ergogenic aids; that is they provide athletes with a competitive edge by enhancing energy use, production and/or recovery (2). Did we mention we...

Supergreens and superfoods in general are getting plenty of media hype, and quite rightly so. Supergreens contain antioxidants, enzymes, and phytonutrients which pack a real nutritional punch. Let's have a look at why they really do work to alleviate the physical stress of...

We are often aware of drug testing in elite athletes and sports people, however anti-doping policies extend right through to recreational athletes. It is becoming increasingly common for athletes of any ability to be targeted for testing, and we have a look at some...

"Evidence in athletes suggests that the gut is trainable and that individuals who regularly consume carbohydrate or have a high daily carbohydrate intake may also have an increased capacity to absorb it.” Let's have a look at what is required to train your gut too...

One of the most common questions we are asked is 'what is the best type of protein'? Protein is available in a number of food sources and you will find a variety of protein supplements to choose from on the market. This week we...

This week we are going to delve into the the power of protein. If you are an endurance athlete, you may not think of yourself as a body builder. ...

Did you know that 93% of Australians are not meeting the recommended 2 serves of fruit daily according to the CSIRO? That's huge!...

You hear and see the horror stories unfolding on Ironman day… Athletes blowing up on the bike, vomiting on the run, cramping, collapsing at the finish line and being carted off into the medical tent....